How to get proper exercise?

[simanto]

Hi
Indeed, i want to need proper exercise help tips. Day bay my fat is increasing very harmfully, so i need to burn my fat as soon as possible. If any one know about effective tips about weight loss program or exercise program, let's me know please.

[stuward]

That's too broad a topic to be handled in one post. However, correct your diet, reducing calorie intake while keeping adequate protein intake. That makes the most difference to reducing fat. Next work on improving your strength and other fitness attributes. This will ensure the fat stays off. Read more on this site. What you are looking for is there somewhere.

[aliusman]

Use BMR (Basal Metabolic Rate) Calculator to calculate your resting calories and then go from there. Make sure you have enough protein going in as STU advised above. Set a goal, a target and reasonable time-frame to achieve that target.

You should be fine :)

[Kenny Croxdale]

Use BMR (Basal Metabolic Rate) Calculator to calculate your resting calories and then go from there.

BMR Calculators

Who ever came up with BMR Calculations should be horse whipped, then shot.

The room for error is enormous!

It amount to using a GPS system that determines your global position is somewhere in North America when you're lost.

Thus, you "Resting Caloric Expenditure" like the GPS analogy above is useless.

Three Day Recall

This method provide you with a more effective method of determining what your "Daily Caloric Expenditure" is.

1) Count Calories for three days.

2) Divide the three day calorie intake by three days.

3) One of the three days measured need to be a weekend day, where you eating habits change.

What It Determines

1) If you are gaining weight, the Three Day Recall tells you that you are taking in a surplus of calories.

2) If you are losing weight, it tell you that you are using more calories that you are consuming.

3) If your weight remains constant, that your burning the exact number of calories you are consuming.

Based On That

Modify you caloric intake to gain or gain weight.

Do nothing to maintain weight.

Make sure you have enough protein going in as STU advised above.

Agreed...

Muscle Protein Synthesis

Muscle Protein Synthesis = Maintaining and/or Increasing Muscle Mass.

Research shows (Drs Donald Layman and Layne Norton) that the minimal amount of protein per meal for Muscle Protein Synthesis is 30 gram of Quality Protein for those under 40 years old.

Those over 40 need over 40 grams of Quality Protein per serving.

Kenny Croxdale

[Stephen123]

Swimming, running, cycling, energetic strolling, and so forth., are known as best cardiovascular activities that lose stomach fat. You can perform all of these activities for 20-30 minutes consistently to dispose of tummy fat and abundance fat in your body. You can't lose paunch fat by doing straight exercises.
TragusInfantigoRx

[Alexa1994]

Use BMR (Basal Metabolic Rate) Calculator to calculate your resting calories and then go from there.

BMR Calculators

Who ever came up with BMR Calculations should be horse whipped, then shot.

The room for error is enormous!

It amount to using a GPS system that determines your global position is somewhere in North America when you're lost.

Thus, you "Resting Caloric Expenditure" like the GPS analogy above is useless.

Three Day Recall

This method provide you with a more effective method of determining what your "Daily Caloric Expenditure" is.

1) Count Calories for three days.

2) Divide the three day calorie intake by three days.

3) One of the three days measured need to be a weekend day, where you eating habits change.

What It Determines

1) If you are gaining weight, the Three Day Recall tells you that you are taking in a surplus of calories.

2) If you are losing weight, it tell you that you are using more calories that you are consuming.

3) If your weight remains constant, that your burning the exact number of calories you are consuming.

Based On That

Modify you caloric intake to gain or gain weight.

Do nothing to maintain weight.

Make sure you have enough protein going in as STU advised above.

Agreed...

Muscle Protein Synthesis

Muscle Protein Synthesis = Maintaining and/or Increasing Muscle Mass.

Research shows (Drs Donald Layman and Layne Norton) that the minimal amount of protein per meal for Muscle Protein Synthesis is 30 gram of Quality Protein for those under 40 years old.

Those over 40 need over 40 grams of Quality Protein per serving.

Kenny Croxdale